Daily calories + exercise net/loss question

Samuraiko

As of Oct 1st, I have begun what my friends have nicknamed the "Koverhaul". No more soda (*cries*), following my daily allowed calories (1670 at present), trying to watch what I eat, and revamping this 5'8", 314lb body of mine into a 5'8", 175lb version. At present, having not yet been cleared by a doctor for exercise, I've not set any exercise goals for myself.

However, I do intend to at least start walking or doing mild stretching or VERY light calisthenics just to get things moving, as it were, until I get cleared. (That should be safe, right?) Which brings me to my question.

I've seen some debate on here about whether one should 'eat back' the calories they've burned via exercise. For example, I consume 1670 calories (my daily limit), I exercise enough to burn off 250 calories (via calisthenics, walking, etc)... is there any harm or benefit in eating back any of those additionally burned 250 calories? (And that is assuming that the eating back is done healthy, not by consuming a large DQ Blizzard.)

Again, like I said, I've not set this as a goal so MFP is not factoring it into my daily caloric intake.

Thanks in advance!

Mr_Knight

I've seen some debate on here about whether one should 'eat back' the calories they've burned via exercise. For example, I consume 1670 calories (my daily limit), I exercise enough to burn off 250 calories (via calisthenics, walking, etc)... is there any harm or benefit in eating back any of those additionally burned 250 calories?

Honestly, at the stage you're at, it doesn't really matter much. There is enough variability between people and enough error in calorie content to not have to worry about tracking the exercise level you are talking about. If you don't want to eat those calories back for now, that's totally fine - just listen to your body - it will tell you soon enough if you need another 100 or 200 calories.

bethannien

I'm an advocate of eating back *most* of your exercise calories. I personally try to eat back about 60% to account for overestimation.

ETA: I agree with the above poster. In your case, you aren't logging huge burns so eating them back or not won't hugely help or hurt

Samuraiko

Honestly, at the stage you're at, it doesn't really matter much. There is enough variability between people and enough error in calorie content to not have to worry about tracking the exercise level you are talking about. If you don't want to eat those calories back for now, that's totally fine - just listen to your body - it will tell you soon enough if you need another 100 or 200 calories.

For future reference, then, is there a stage/threshold where it does matter? If my doc clears me for exercise and I start following that, I'd hate to inadvertently sabotage myself (or miss an opportunity to speed things up).

And thanks for the quick responses!